How Many Calories Can You Burn Walking?

For many people, beginning an exercise program can be intimidating. More than ever, from the Biggest Loser to those 90-day plans that show people exercising to near exhaustion, we see the television portray the need for strenuous activity to gain results. 

So is that what you have to do? The answer is no. An exercise program should begin with a trip to your physician, especially if you have been sedentary. Once you have clearance, find yourself a comfortable pair of shoes and begin to "pound the pavement" or your hallways at work. Walking can be a powerful tool for you as you begin a new lifestyle.

In 2009, an independent sports scientist performed a study to gauge the caloric expenditure of golfers; yes golfers. The results were amazing; those who walked nine holes with a push cart burned 718 calories and walked on average 2.5 miles.

Adding in extra steps to your day in the form of walking for exercise can help you achieve your goals, without the strenuous activities you see on television. Try to walk 20 minutes each day, either on your lunch break or after dinner to burn off those extra calories.
 

Here is a simple equation to help you determine the number of calories you can burn by walking:
            For moderate walking:
            Calories burned = 0.029 x weight (lbs) x time (minutes)

            For Vigorous walking:
            Calories burned = 0.048 x weight (lbs) x time (minutes)

Did You Know?
• There are 3500 calories in 1lb of fat.
• Creating a 500 calorie deficit over 7 days = 3500 calories burned.
• A 200lb person walking for one hour at a brisk pace (3.5 mph) can burn up to 365 calories.
• Walking is less strenuous on your joints and generally can be done anywhere, work or
  home.
• Adding hills or speeding up your pace can increase the calories burned during your walk.

By: Craig DeLeon, Rehabilitation Institute of Michigan